Do you go to the gym , try to eat as healthy as possible , and the weight stubbornly stands still or is the stubborn "tummy" still not pleasing to the eye in the mirror? Perhaps the reason is that the body has accumulated a lot of visceral ( internal ) fat. Getting rid of it is usually more difficult than subcutaneous.
Internal fat is not an enemy to our body. But only as long as it does not accumulate in excess.
Good functions of visceral fat:
- Protects internal organs from mechanical damage.
- Maintains optimal body temperature.
- Serves as one of the sources of reserve energy for the body.
What is the danger of excess visceral fat:
- Raises blood pressure.
- Interferes with the normal functioning of the intestines , liver and other organs.
- It provokes the development of varicose veins ( due to the increased load on the legs).
- It can cause a heart attack and other cardiovascular diseases ( due to constant pressure on the heart area).
- Delays metabolism ( slows down metabolism).
- Increases the risk of developing atherosclerosis. This is due to the fact that when visceral fat enters the liver , it is processed into cholesterol , which clogs blood vessels.
- Insulin sensitivity decreases and , as a result , and may develop .
- The risk of developing fatty liver. Occurs due to fatty liver cells.
- The hormonal background is changing.
And all this is in addition to the aesthetic defect. After all, excess visceral fat invariably leads to an increase in the volume of the abdomen. And if your waist ( women's) has exceeded 80 cm , then it makes sense to seriously think about health.
How to get rid of excess visceral fat?
If the body gets rid of subcutaneous fat deposits in the first place , then our "interior fat" cannot be corrected so easily. And no liposuction will help here. But we can do it ourselves with a lot of desire and some patience.
1. Don't go on strict diets!
Ideally, don't sit on them at all. Almost any diet for weight loss is evil! While a healthy diet is the opposite , only good.
There is no way to get rid of visceral fat with the help of drastic dietary restrictions. Even if the subcutaneous one goes away with such stress for the body , then the situation may well affect the visceral situation exactly the opposite. Extreme dietary restrictions only contribute to the accumulation of reserve reserves. With the help of "fast diets" you can lose weight only due to the loss of excess water and lost muscle mass.
2. Do not give up carbohydrates.
After all, they are a source of energy. When the amount of carbohydrates consumed in the daily diet drops sharply , the body , again , will rush to create strategic reserves of a reserve source of energy. That is, it will "overlay" the internal organs with an even greater volume of visceral fat.
Eat carbs! But if possible - only complex ones. That is, cereals , cereals , bananas , durum pasta. And try to meet with carbohydrates until 16-17 hours.
If you do not add complex carbohydrates to your diet , then sooner or later you will still fall for buns , sweets and other empty sweets that will not bring any benefit and nullify all efforts.
3. Alignment - for breakfast!
This will tell you and folk wisdom ( eat breakfast yourself), and any nutritionist , as well as any adherent of oriental medicine.
When I began to follow this scheme , I noticed that , indeed , during the day I don’t feel like “snacking” at all . And in the evening I do not want something sweet. And as soon as you pay less attention to breakfast ( for example , just pour kefir over muesli), you start biting all day.
The most difficult thing is to retrain yourself for hearty breakfasts. Owls will understand. But I am sure that if I succeeded ( to a lazy inveterate owl), then any other woman, all the more, will be able to transfer herself to good breakfasts.
4. Engage in the spine.
If someone had told me a couple of years ago that it works so hard , I would not have believed it. In recent months, I have seen so many "before and after" photos from people of different sexes and ages who were lying on the Fukutsuji roller that there is not even any doubt: posture and a straight back in general are the basis of everything: health , beauty , youth , well-being.
Specifically in terms of visceral fat: stretching the spine helps the organs return to their rightful places. And that abdominal fat , which the body was forced to accumulate in excessive quantities ( in order to avoid mechanical friction inside), begins to leave and be distributed differently. And the belly disappears before our very eyes.
I am not overweight. Rather , even the opposite. But in the abdomen, I still have imperfections. When I started to lie on the roller every day , I even returned my own height ( , was added back in height ). Not to mention the fact that the stomach stopped sticking out - it became more accurate. Without cubes , without excess fat. Not sunken , but just natural , as it should be for a woman at 41 years old.
And the waist line has become much more pronounced.
How to lie on the Fukutsuji roller?
In fact , of course , any posture exercises will improve your health and keep your body youthful. Therefore, if you do not like the roller technique , then use other options. Thankfully , there are a lot of them.
5. Drink water!
Warm or closer to hot. Unless , of course , you want speed up and getting rid of excess visceral fat goes faster. The body needs water to transport and remove waste products.
I will not tire of repeating: the classic norm is clean drinking water at the rate of 30 ml per 1 kg of your weight per day. The figure can change upwards if a person leads an active lifestyle or lives in a region with a hot climate. And vice versa: the figure may become lower if the lifestyle is sedentary , and the region of residence is quite harsh in terms of climate ( here , however , there is a remark: hot drinks without sugar are useful in cold weather) .
6. Include foods rich in omega-3 , omega-6 and vitamin C
Together, these elements not only heal the entire body as a whole , but also help to establish metabolic processes.
According to one interesting study , which was conducted over 12 weeks on 3 groups of people of different ages , taking omega-3s increased metabolism:
- by 3.8% among young people;
- by 5.4% in adults;
- 14% in older women.
In addition , omega acids give a feeling of satiety , and in combination with physical exercises, they accelerate the growth of muscle mass and contribute to a faster breakdown of excess body fat.
What foods are high in omega-3s?
Other unsaturated fatty acids are also helpful. In particular , Omega-6.
And vitamin C , in turn , accelerates the elimination of excess fat by 30%.
The best sources of "ascorbic acid":
7. Inverted asanas.
Very useful for speeding up metabolism and for healing in general. Visceral fat will go away much faster if at least every other day you stand for a minute in the "Birch" position. 
It is this posture that enhances the movement of blood through the vertebral artery to the back of the head. And this , in turn , stimulates the work of all centers of visceral regulation in the structures of the brain. As a result, the functioning of all systems is improved.
8. Strengthening the core muscles.
The best exercise for them is the regular plank. Made in the right technique.
Strengthened core muscles help keep the organs in the right position , as well as relieve stress from the spine and contribute to the formation of posture.
All this directly affects the volume of visceral fat. After all, if there are no strong muscles to support the spine and organs , then what remains for the body to do? 
In any case, it will seek to protect all internal systems. And he will do it with the help of another available method - by setting aside "nutrition" in larger quantities.
9. Local increase in metabolic processes in the abdomen.
This refers to exercises and massage aimed at improving blood supply and metabolism in the abdomen.
Did you know that the body consumes fat faster in those areas where blood circulation is increased? There, all processes take place at an accelerated pace.
Of the exercises, the simplest is my favorite "Kitty".
Exercise "Kitty". What could be better for the spine? 
I usually complete this exercise with a "bridge" and then give my back a rest in the "fold" ( sitting on the floor , legs stretched forward , try to lie with your body on your legs completely , pressing your face against your shins).
"Kitty" helps to make the spine more flexible , improves the functioning of the digestive tract and accelerates the breakdown of fat in the abdomen.
It is also very helpful to massage the abdomen. But! I wouldn't recommend doing this on your own. Or you should learn modeling abdominal massage under the full-time guidance of a specialist.
The safest way is to simply gently stroke your stomach in a clockwise direction with your hand. But , of course , massage from a specialist will give results much faster.
10. And finally , what is this magical tenth way ?
I hope everyone understands: you can’t get rid of internal fat only with the “Kitty” or “planochka” alone. After all, to speed up metabolism , you need to move much more. And the best way is walking!
On the spot , on the street , "hidden walking" from Elena Pyatibrat , on the simulator , on the floor - anywhere! With sticks ( Scandinavian) or just at a good moderate pace.
Walking is a much healthier option for physical activity when compared to running and exercising in the gym.
Walking is free , accessible to absolutely everyone. All that is required for her is a personal desire. Notice I don't even write that it takes time to walk. Because what a person really wants , he will always find even a few minutes. But every day. And ideally - at least half an hour and on the street.
And if you add daily squats to this , then the effect will increase almost 2 times. Can you sit down as many times as your age?
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